Here are some of the supplements that I’ve researched. If you choose to buy from the links I provide, I earn a small commission on the products that you buy, which doesn’t affect the price you pay.
I buy most of my supplements from Swanson Vitamins and Vitacost. If you use this link, you can get 10$ off your first Swanson’s Vitamins order https://refer.swansonvitamins.com/s/David7867327
Alpha Lipoic Acid (ALA) – a powerful endogenous fat and water-soluble antioxidant that can enter the mitochondria and protect against free radicals that can damage DNA and tissues. Many supplements contain both the L and R enantiomers, The R-ALA form is the active form, but to buy just the R-enantiomer it is more expensive. Common dose: 100 – 400 mg per day. Buy: ALA Powder (cheaper), Capsules, R-ALA Capsules
Boswellia – a strong anti-inflammatory that can inhibit TNF-a, Nf-KB, and COX-2. May not be wise to take with aspirin, because COX-2 inhibition during aspirin use may exacerbate stomach problems caused by aspirin. A potentially better aspirin alternative is willow bark extract (has less of a risk of stomach problems and has other constituents that may aid health).
Green tea extract – lowers blood sugar spikes from meals by inhibiting a-amylase, upregulate glutathione transferase, improve gut health, boost COMPT activity, and has hormetic benefits. Common dosage: 500 mg per day
Lithium – low doses have been shown to increase autophagy while limiting side-effects traditionally found at higher dosages. I get my lithium from trace mineral drops. common dosage: 5 mg per day. Buy: Capsules
Modified Citrus Pectin – take before meals to bind and excrete heavy metals. Drink with water.
Resveratrol – found in red wine in trace amounts and Japanese knotweed. It boosts SIRT1 activity which is a gene that influences longevity by increasing autophagy.
Rhodiola – A herb legend to be used by the Vikings before battle. It increases energy, likely by boosting dopamine and improving the health of the microbiota. Also influences HSPs and extends longevity in rodents. I like the Kare n’ Herbs brand
Sulforaphane (Broccoli sprouts) – the most powerful naturally occuring Nrf-2 activator known. Likely has many health and longevity benefits by upregulating endogenous antioxidants. Best source of Sulforaphane is broccoli sprouts. It’s very easy to grow your own from seeds.
Theaflavins – found in black tea, upregulates FOX03a – a gene strongly linked to longevity and endogenous antioxidant production
Phosphatidylserine – Found in high quantities in our brain. It can be synthesized from other phospholipids, but this process appears to decline with age. It aids cognition and provides building blocks for the lipids in our brain cells. Also lowers cortisol significantly, which may aids sleep and reduce some of the negative effects of stress. common dosage: 100 – 300 mg per day
Pine Bark Extract – Boosts nitric oxide production in our endothelial cells, which helps to keep our vascular system health, and improves blood flow to the brain. The polyphenols and tannins it contains likely also benefit the microbiome.
Pomegranate Extract – may aid mitochondrial biogenesis, which benefits our energy production and reduces many age-related diseases that stem from poor metabolic health. This action is mediated by Urolithin A, a bacterial metabolite produced by our gut bacteria when they metabolize the gallic acid found in the pomegranate extract. Common dose: 250-500 mg per day. Buy: Powder, Pills
Pterostilbene – Found in trace amounts in blueberries and other plants. This molecule is a better absorbed, longer lasting cousin of resveratrol, which likely has many of the same longevity benefits. Common dose: 50 mg. Buy: Pills
PQQ – A bacterial metabolite that improves mitochondrial biogenesis, helping them to divide and create healthier mitochondria that produce less free radicals. Common dose: 10-20 mg per day. Buy: Pills
Magnesium – Essential for hundreds of reactions in the body, also maintains healthy DNA and muscle function by acting as a muscle relaxant. I get my magnesium from a high intake of dark green vegetables, trace mineral drops, and magnesium citrate – a highly bioavailable form of the mineral. common dose: 200-400 mg per day. Buy: Chelated Magnesium Capsules, Calm Magnesium Drink (Powder)
Quercetin – a powerful flavanoid with many different mechanisms of action. Has been shown to help the body remove inflammation-causing senescent cells from the body, making it one of the first senolytic supplements. Also impacts SIRT1, boosts autophagy.
SAM-e – An endogenous methylator and cofactor of neurotransmitters, hormones, collagen, and energy production. common dosage: 200-800 mg per day. (200 or 400 mg up to 2x per day). Swanson’s Tablets
Willow Bark Extract – Contains salicin which is an aspirin prodrug, and also contains other polyphenols which may prevent stomach lining damage. Willow bark extract was shown to extend the lifespan of yeast by 475%, making it the most potent longevity extender in this model organism to date!
Functional Foods and Spices:
Blueberries – high in proanthocyanins and polyphenols, while relatively low in fructose compared to other fruits. I buy the 1 lb bags of wild blueberries from Trader Joe’s.
Oregano – contains thymol, a powerful antibiotic, which may also improve the microbiome
Probiotics – Help to colonize the large intestine, where they aid digestion, influence our immunity, influence our brain health (via the vagus nerve), and produce metabolites that feed our large intestinal cells, impact our epigenetics, and make us feel good.
Psyllium Husk – A good, relatively cheap fiber source. Will expand to many times its size when put in water. Likely benefits the microbiota and aids weight loss by increasing satiety.
Salmon/sardines – high in DHA, EPA, low in mercury.
Stevia – a plant that contains steviol, and reb A, sweeteners with a long history of human usage. May increase hunger and decrease insulin sensitivity, like other sweeteners.
Trehalose – a natural sugar that insects use to power their flight. It is two glucose molecules attached to each other, it’s been shown to induce autophagy, so may influence longevity and brain health. Common dose: 5 grams/ day
Whey protein – high in glutamine, BCAA’s, substances that promote a healthy gut. Common serving size: 20 – 40 grams. I like Designer whey
Vitamins and Minerals:
Vitamin C – Important water-soluble antioxidant, aids in collagen synthesis, and neurotransmitter production. too much vitamin C can inhibit endogenous antioxidant production by limiting hormetic benefits from exercise and other beneficial stressors. Common dosage: 1000 mg/day (500mg 2x per day)
Vitamin D – Shown to influence over 300 genes, some of which regulate mood, autophagy, stem cell function, brain health, and longevity. Common Dose: 2000iu to 4000iu per day (get your levels checked before and after dosing).
Vitamin E – found in many nuts and seeds. Natural sources contain a mix of different tocopherols, which have differing affinities for specific oxidants. Aim to get a variety in your diet or supplement. common dosage: 200-400 mg per day
Vitamin K – K1 is found in dark leafy greens, it helps with blood coagulation and other functions. K2 is found in fermented foods and is produces to variable amounts in our guts by different microbes, but it may be best to eat fermented foods occasionally to ensure a sufficient dosage or supplement with k2 (mk7 k2 derived from natto seems like a good source). K2 helps with proper calcium metabolism, bone formation, and appears to help prevent calcification of the arteries and other soft tissues. Common k2 dosage: 70 mg per day
Selenium – A trace mineral that is required for multiple antioxidant molecules in the body, such as SOD. Found especially abundant in brazil nuts. Eat 1 to 2 nuts per day. Common dose: 200-400 mcg per day
Cholestyramine (binds cholesterol and allows for its excretion, good for removing certain toxins that linger in the bile)
Methylene Blue (nootropic/ drug) – MAOI-B may extend lifespan and reduce Parkinson’s incidencew, by preventing formation of oxidized dopamine
List in Progress